Beginner Ab Workout

Week 1

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 2Sets 1Sets 2Sets 1
SupersetRepsRepsRepsRepsReps
Sit Ups3020302030
Jumping Jacks5050505050
Flutter Kicks3020302030
Plank2:001:302:001:302:00

Week 2

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 2Sets 1Sets 2Sets 1
SupersetRepsRepsRepsRepsReps
Sit Ups3025302530
Jumping Jacks5050505050
Flutter Kicks3020302030
Plank2:001:352:001:352:00

Week 3

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 3Sets 2Sets 1Sets 2Sets 3
SupersetRepsRepsRepsRepsReps
Sit Ups1025352510
Jumping Jacks5050505050
Flutter Kicks1020302010
Plank1:351:402:001:401:35

Week 4

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 4Sets 1Sets 4Sets 1
SupersetRepsRepsRepsRepsReps
Sit Ups4010401040
Jumping Jacks5050505050
Flutter Kicks3010301030
Plank2:101:402:101:402:10

Week 5

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 2Sets 1Sets 2Sets 1
SupersetRepsRepsRepsRepsReps
Sit Ups4525452545
Jumping Jacks5050505050
Flutter Kicks3020302030
Plank2:201:452:201:452:20

Week 6

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 2Sets 1Sets 2Sets 1
SupersetRepsRepsRepsRepsReps
Sit Ups5025502550
Jumping Jacks5050505050
Flutter Kicks3020302030
Plank2:301:452:301:452:30

Week 7

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 2Sets 2Sets 1Sets 2Sets 2
SupersetRepsRepsRepsRepsReps
Sit Ups2525502525
Jumping Jacks5050505050
Flutter Kicks2020302020
Plank1:501:502:301:501:50

Week 8

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 2Sets 3Sets 2Sets 3Sets 2
SupersetRepsRepsRepsRepsReps
Sit Ups3020302030
Jumping Jacks5050505050
Flutter Kicks2010201020
Plank2:001:502:001:502:00

Week 9

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 2Sets 1Sets 2Sets 1
SupersetRepsRepsRepsRepsReps
Sit Ups6030603060
Jumping Jacks5050505050
Flutter Kicks3020302030
Plank2:302:002:302:002:30

Week 10

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 3Sets 3Sets 3Sets 3Sets 3
SupersetRepsRepsRepsRepsReps
Sit Ups2525252525
Jumping Jacks5050505050
Flutter Kicks2020202020
Plank2:002:002:002:002:00

Week 11

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 4Sets 2Sets 1Sets 2Sets 4
SupersetRepsRepsRepsRepsReps
Sit Ups2040804020
Jumping Jacks5050505050
Flutter Kicks1020302010
Plank2:002:302:452:302:00

Week 12

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 2Sets 1Sets 2Sets 1
SupersetRepsRepsRepsRepsReps
Sit Ups1005010050100
Jumping Jacks5050505050
Flutter Kicks3030303030
Plank3:002:303:002:303:00